Back Pain

Back pain is very common, especially in your lower back. The good news is that it usually gets better on its own within a few weeks. While it can be painful and worrying, there are things you can do to help yourself feel better.

What Causes Back Pain?

Back pain can happen for many reasons. Sometimes it's obvious - like if you've lifted something heavy the wrong way or pulled a muscle. Other times, you might wake up with back pain for no clear reason.

Common causes include:

• Pulled muscles (strains)
• Poor posture
• Sleeping awkwardly
• Being less active than usual

Sometimes back pain is caused by medical conditions like a slipped disc or sciatica (a trapped nerve). Very rarely, it can be a sign of something more serious, but this is uncommon.

How to Help Yourself Get Better

Do:

• Stay active - try to keep doing your normal daily activities as much as possible
• Take anti-inflammatory medicine like ibuprofen (paracetamol alone isn't recommended for back pain, but you can use it with other painkillers)
• Use ice packs wrapped in a tea towel for the first few days to reduce pain and swelling
• Use heat packs or a hot water bottle (wrapped in a towel) to ease stiff joints or muscle spasms
• Try gentle exercises and stretches designed for back pain

Don't:

• Stay in bed for long periods - this can actually make things worse

Simple Exercises That Can Help

Gentle movement is usually better than complete rest. The NHS has helpful videos showing back stretches you can do at home. Activities like walking, swimming, yoga, and pilates can also help.

Remember to stop any exercise if your pain gets worse, and speak to your GP for advice.

When to See Your GP

You should speak to your GP if:

• Your back pain doesn't improve after a few weeks of self-care
• The pain stops you doing everyday activities
• The pain is severe or getting worse
• You're worried about the pain or struggling to cope

When to Get Urgent Help

Call 111 or ask for an urgent GP appointment if you have back pain and:

• A high temperature
• You've lost weight without trying
• There's a lump or swelling in your back
• The pain doesn't improve with rest or is worse at night
• Pain gets worse when sneezing, coughing, or going to the toilet
• The pain is in your upper back (between your shoulders) rather than lower back

When to Call 999

Call 999 or go to A&E immediately if you have back pain with:

• Pain, tingling, weakness, or numbness in both legs
• Numbness around your genitals or buttocks
• Difficulty weeing or loss of bladder/bowel control
• Chest pain
• Pain that started after a serious accident

Don't drive yourself to A&E - ask someone else to drive you or call an ambulance.

Treatment Options

If simple self-care doesn't help, your GP might suggest stronger painkillers or muscle relaxants. Other treatments like physiotherapy, group exercise sessions, or talking therapies might be recommended for ongoing pain.

Remember, most back pain gets better with time and self-care. Stay active, be patient with your recovery, and don't hesitate to speak to your GP if you're concerned.

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Based on NHS.uk guidance. Written by Dr Krishnan Pasupathi, NHS GP.